Client Programming Week 4 Session 2

I’ve introduced some negative pull ups into today’s workout. Jump up onto your pull up bar and lower yourself down as slowly as you can. These will go a long way at helping you develop your first strict pull up.

Exercises

Satz 1: 3 Runden

❤️ Mäßig (Zone 2)

Cycling

1 minute

Jumping Jacks

1 minute

Squats

1 minute

Satz 2: 3 Runden

Negative Pull Up

5 Wiederholungen

Push-Ups

5 Wiederholungen

Rest

1 minute

Satz 3: 3 Runden

Gewichte: Mäßig

Dumbbell Chest Press

12 Wiederholungen

Gewichte: Mäßig

Dumbbell Bent Over Rows

12 Wiederholungen

Gewichte: Leicht

Dumbbell Fly

12 Wiederholungen

Rest

1 minute

Satz 4: 3 Runden

V-Ups

10 Wiederholungen

V-Sit Holds

30 seconds

Rest

30 seconds

Elbow Plank Hop Outs

10 Wiederholungen

Plank

30 seconds

Rest

30 seconds

Satz 5: 3 Runden

Gewichte: Mäßig

Dumbbell Thrusters

15 Wiederholungen

Push-Ups

20 Wiederholungen

Mountain Climbers

25 Wiederholungen

Satz 6: 1 Runde

Quad Stretches

30 seconds

Hamstring Stretches

30 seconds

Tricep Stretches

30 seconds

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